This middle-eastern staple has an amazingly fresh taste with the combination of parsley and mint. This recipe uses pre-salting steps to remove excess moisture from the cucumbers and tomatoes avoiding a soggy salad while retaining the flavour by using the reserved vegetable liquids for the bulgur. Adapted from
Servings Prep Time
12side servings 40minutes
Servings Prep Time
12side servings 40minutes
  • 6small to medium tomatoesfinely chopped & seeded. Avalantino cocktail tomatoes at Superstore or Sobey’s are great!
  • 1 English cucumberfinely chopped
  • 5-6cups fresh parsleyAbout 2 bunches. Leaves and tender stems, finely chopped.
  • 1-2cups fresh mintleaves and tender stems, finely chopped
  • 2teaspoons Frescolio Sea SaltPlus more to taste
  • 1+1/4cup bulgur
  • 1/3 to 1/2cup Frescolio Lemon Infused EVOO
  • 1/8 to 1/4cup Frescolio Citrus Mint White Balsamic Vinegar
  • 1/8 to 1/4cup fresh lemon juice
  • 1/2teaspoon ground coriander seed
  • 1/2teaspoon dried mustard
  • freshly ground pepperto taste
  1. In a medium bowl, season chopped tomatoes and chopped cucumber with 1 teaspoon salt and toss. Transfer to a fine mesh strainer and allow to drain for 20 minutes. Reserve the strained tomato/cucumber liquid in a heat-proof bowl.
  2. After the tomatoes and cucumber have drained, heat the reserved liquid in the microwave until hot and boil some water in the kettle.
  3. Add the bulgur and 1 teaspoon salt to the heated tomato/cucumber liquid and and add boiling water to cover the grains with about 1/2 inch of water over top. Cover the bowl and let stand for 20 minutes until softened. If the bulgur is still too firm after this time, add a bit more boiling water and let sit another 10 minutes. Some firmness is ok as it will soften in the salad.
  4. Combine the olive oil, lemon juice, dried mustard and coriander in a jar and shake to combine.
  5. In a large mixing bowl, toss drained tomatoes, cucumbers, parsley, mint and bulgur with the olive oil and lemon juice mixture.
  6. Season with salt and pepper to taste.
  7. Chill the salad for an hour or two before serving. Keeps well for one day in the fridge.
Recipe Notes

This recipe uses our Lemon Infused EVOO and Citrus Mint White Balsamic Vinegar  You could substitute of the following for a different taste:

Please note: since all of our balsamics contain a small percentage of wine vinegar, we cannot guarantee that they are all being sourced from a vegan wine filtration process. The same goes for our wine vinegars (our Apple Cider Vinegar is the only vinegar we carry that does not contain wine vinegar, making it certifiably vegan). As such, our balsamics and wine vinegars may not be suitable for vegans. All of our oils, excluding the Bacon Infused EVOO, are suitable for vegans.